This cozy, wholesome sweet potato courgette soup is packed with a variety of flavourful vegetables, herbs, and spices, making it the perfect fall soup recipe or winter soup for those chilly days. With its comforting blend of sweet potatoes, zucchini, and carrots, it’s a go-to for warming up. Serve with crunchy seeds on top and freshly toasted bread for an extra layer of texture and flavour.
Heat the oil in a large pot on high heat. When hot, add the onion, leek, and garlic. Cook for 5 minutes.
Add the remaining ingredients. Cook at a simmer partially covered for 15 minutes, or until the potatoes are cooked.
Using an immersion blender, blend some of the soup but allow some chunks to remain. Alternatively, use a standing blender, in which case blending about half of the soup is recommended.
Taste test, add more seasoning if desired, plate, garnish, and serve while hot. Enjoy!
Storage
Store in an airtight container in the fridge for up to 4 days, or in the freezer for up to 2 months.
Print
Let us know what you think
Nutrition per
serving
Calories 251 kcal
Total fat
7.0 g
Omega-3
0.1 g
Omega-6
0.1 g
Saturated fat
1.7 g
Trans fat
0.0 g
Cholesterol
0.0 mg
Total carbs
43.8 g
Dietary fiber
7.1 g
Total sugars
11.4 g
Added sugars
0.0 g
Protein
4.8 g
Sodium
1304 mg
Iron
2.76 mg
Potassium
967.7 mg
Calcium
126.7 mg
Magnesium
77.7 mg
Zinc
0.92 mg
Copper
0.37 mg
Manganese
0.58 mg
Phosphorus
159.5 mg
Selenium
4 μg
Vitamin A
741 μg RAE
Vitamin B6
0.6 mg
Vitamin B12
0 μg
Vitamin C
31.8 mg
Vitamin D
0 μg
Vitamin E
1.8 mg
Vitamin K
46 μg
Folate
87 μg
Thiamin
0.2 mg
Riboflavin
0.2 mg
Niacin
2.2 mg
Choline
42.6 mg
Nutrition info
Focusing on numbers can harm our relationship with food.
Instead, our philosophy is to Nourish the Cells & the Soul.
For specific nutrition needs due to a medical condition, consult a dietitian or physician.
While we strive to provide accurate nutritional information, we cannot guarantee its accuracy. See our disclaimer for details.
Delicious and full of veggies. One of the best soups PUL has created. ❤️🔥❤️🔥
Reply
Lee Don Borkwood - Aug. 28, 2024, 7:42 p.m.
Hi. Thanks for the great recipes! It would be REALLY helpful if you could give measurements in weights. 2 zucchini weigh?? 1lb/450 gm? All the sweet potatoes in our local grocery store are the size of soccer balls, @ 3lb each. So I'm guessing what to use.
PUL Team - Aug. 30, 2024, 4:09 a.m.
Hey Lee, thanks for the kind words and request. We're exploring adding weights to some vegetables to recipes in the future 🥰 In the meantime, our large sweet potatoes weigh about 200-300 grams and medium zucchinis around 190-200 grams - I hope this helps! 🤗
Inu - Sept. 1, 2024, 2:14 p.m.
I totally agree. Adding weight measurement to some vegetables would be helpful. 🙌🙌
Elena VM - Oct. 7, 2024, 2:12 p.m.
Yes, I agree too! 😍😍
Reply
Rosângela - Aug. 22, 2024, 11:36 a.m.
Really tasty!
Reply
Jade Coen - Aug. 15, 2024, 7:37 a.m.
I could eat this every day!
Reply
Cheryl Collins - Aug. 7, 2024, 10:59 a.m.
Really tasty soup
Reply
Meg Forrester - June 29, 2024, 8:45 a.m.
Sooo good..right up my alley ! I was expecting it to be 'heavier'. It wasnt. I found it to be refreshingly light with a subtle-ness of flavor that I found quite pleasant. I did increase the pepper and added a splash of hot sauce...I couldn't help myself :-). My only issue with this soup is that it's addictive and I'm trying to watch my weight. This is the second recipe I've made and we are weighing in at 2 for 2...winners!
PUL Team - June 29, 2024, 9:45 p.m.
Aw so happy to hear the recipes are both winners so far! We're excited to continue this culinary adventure together 🤗
Reply
Norma - June 18, 2024, 9:09 a.m.
Great winter dish🍜
Reply
Mariana - June 16, 2024, 9:58 p.m.
Simple and delicious
Reply
Allysha - June 1, 2024, 7:12 p.m.
Not our favourite recipe, it's very earthy and we are not a big fan of it. It also needed a lot more salt and black pepper.
PUL Team - June 3, 2024, 3:54 p.m.
Hey Allysha, thanks for sharing your experience with the soup. Our vegetable bouillon cube includes salt in case yours doesn't. We've also updated the recipe to suggest adding more black pepper to taste 😊
Reply
Tania Allan - May 11, 2024, 7:51 p.m.
Light and yummy. Feels very healthy 😊 I added about 1 tbsp miso at the end and more black pepper.
Reply
Nicole Mostofa - April 29, 2024, 11:38 p.m.
Easy weeknight dinner. Added black beans after the last step.
Reply
Naomi - March 21, 2024, 12:20 p.m.
Very tasty, the amount of veg in this soup. I read the comments beforehand and added a can of lentils at the end for extra protein.
Reply
Pooja - March 1, 2024, 4:30 a.m.
This soup was easy to make, yummy and filling. I didn’t have regular potatoes so I added 1/4 cup of red lentils for some protein. I don’t know why I waited till end of winter to make it. Thanks again PUL for a quick weeknight meal 💖
PUL Team - March 1, 2024, 6:10 a.m.
Love the idea to use red lentils in the soup, Pooja! So glad it was enjoyed 💛
Reply
Jennifer Strychacz - Feb. 22, 2024, 1:37 p.m.
I love this recipe! I subbed the med potatoes for lentils and it was delicious. I really like how flexible the recipe is....sometimes I add more zucchini or sweet potato depending on what we have. This soup also freezes well - a must for busy weeknights!
PUL Team - Feb. 23, 2024, 1 a.m.
Yay - gotta love a flexible and comforting soup! We're glad that this sweet potato and zucchini soup is being enjoyed, Jennifer :)
Reply
Leonie - Feb. 13, 2024, 1:39 p.m.
My partner hates eating vegetables if they are not atomized first. This makes coocking really difficult, because I love veggies and want us both to eat healthy. This soup however has gotten his approval although it is packed with the good stuff. Therefore thank you very much for the inspiration.
PUL Team - Feb. 14, 2024, 4:57 a.m.
Ooo always a big compliment when everyone enjoys a dish! Thanks for sharing the love, Leonie 🤗
Reply
Gabriela Siqueira - Feb. 8, 2024, 7:46 p.m.
Awesome!
Reply
Tamra - Feb. 5, 2024, 1:55 a.m.
Delicious!! One of my favorites!
Reply
Lupe - Feb. 1, 2024, 8:21 p.m.
Spectacular! 🤩
Reply
Preethi - Jan. 2, 2024, 6:46 p.m.
Hey Sadia/PUL Team, Whenever I eat soups I usually tend to get pretty hungry not long after since there isn't a lot of protein! Is there anything I can do about this? And do you usually pair soups with salads or something or is it a dish of its own?
Any thoughts would really be appreciated! :)
PUL Team - Jan. 3, 2024, 11:44 p.m.
Hey there, Preethi! To boost the protein in your soups, you can try adding ingredients like lentils, beans, or tofu. Topping salads with nuts, seeds, and whole-grain breadcrumbs is another option. You can also make soups a more complete meal by pairing them with protein-packed salads or whole-grain sides. Hope this helps for now! 😊
Preethi - Jan. 3, 2024, 11:56 p.m.
Ah, I will try some of these out!
Yes, it really does, thank you!! :)
Reply
Viktoria Kurcsak - Dec. 28, 2023, 3:09 p.m.
Delicious 😊
Reply
Tereza Ruzickova - Nov. 11, 2023, 11:34 p.m.
Delicious!!!
Reply
Leontyna - Nov. 7, 2023, 6:29 p.m.
Overall it's good and easy to make, but I don't like the texture zucchini has after such a long cook time.
Reply
Alexandra Dores - Oct. 29, 2023, 8:52 p.m.
Amazing soup
Reply
Kamila - Sept. 4, 2023, 1:51 p.m.
Such an amazing soup! Add a splash of lemon juice when serving, tastes amazing with lemon! 🍋
Reply
Jenny - Aug. 21, 2023, 1:56 a.m.
So darned tasty! Used a yellow zucchini from my garden. Will definitely be making again (have zucchini coming out of my ears 😅🤣).
PUL Team - Aug. 21, 2023, 4:50 a.m.
Aww we're so happy the soup was enjoyed, Jenny! Happy cooking 😃
Reply
Luisa Castiblanco - Aug. 1, 2023, 3:41 a.m.
Such a good soup and super easy. I added an extra potato and another zucchini. So good!! Next time I have to make a double batch.
Reply
ania - July 31, 2023, 7:59 p.m.
The soup is so delicious!!!!
Reply
Maddie - July 25, 2023, 3:46 a.m.
Delicious! Don’t sleep on the optional seed mix! It added amazing flavor and texture to the soup.
PUL Team - July 26, 2023, 10:58 p.m.
🙌 thank you, Maddie!
Reply
Dicey - July 9, 2023, 5:05 a.m.
Easy and tasty
Reply
Martunia - June 28, 2023, 5:16 p.m.
I was craving a comforting soup on this cold and rainy summer day and this recipe was my pick. It's so wonderfully simple and "vegetabley". Exactly what I needed today 🥰
Reply
Sowmya - June 28, 2023, 3:57 p.m.
Made this today and it was delicious and wholesome.
Reply
Lyla - May 4, 2023, 3:39 p.m.
My go to soup recipe winter. But oh my goodness, do not leave out that potato! I forgot it one shop and left it out… the texture of the soup was totally different, much more thin and watery. I tried to save it with cornstarch but it just wasn’t the same. Thanks for another lovely recipe!
PUL Team - May 4, 2023, 11:19 p.m.
Thanks so much for sharing your experience with the soup, Lyla! ☺️
Reply
Alice - April 4, 2023, 10:31 a.m.
So delicious and easy to prepare! Thanks for this recipe!
Reply
michelle - March 24, 2023, 8:45 p.m.
Tasty!
Reply
Lindsey Lam - March 2, 2023, 2:02 a.m.
Warm & cozy! Perfect for a Fall/Winter soup. My husband was wary because he doesn’t like sweet potatoes, but I blended most of it and he didn’t notice them at all.
PUL Team - March 3, 2023, 5:44 p.m.
Awe so happy to hear, Lindsey, it means so much!
Reply
Olga - Feb. 25, 2023, 8:11 p.m.
Great, nutritious and really making you feel good and ‘taken care of’ recipe ❤️
Reply
Claire - Feb. 12, 2023, 4:13 p.m.
It’s super delicious & warming, particularly with some cilantro! Love this so much
Reply
Arina - Jan. 26, 2023, 5:35 p.m.
Very tasty
Reply
Daphne - Jan. 5, 2023, 10:28 p.m.
Made it for my girlfriend whilst we were both sick, it was a warm, flavourful and comforting soup :)
PUL Team - Jan. 6, 2023, 9:37 a.m.
I hope you're both feeling better, Daphne, and I'm so glad to hear the soup was enjoyed 🫶
Reply
Becky - Nov. 4, 2022, 4:02 a.m.
my finace loves it when I cook this! We enjoy it thicker with using only 3 cups of water.
PUL Team - Nov. 4, 2022, 7:59 p.m.
So glad it's being enjoyed, Becky 😃
Reply
Amy - Oct. 16, 2022, 11:31 p.m.
Loved this soup, felt perfect for an autumn night. Really love the addition of seed mix, I’d never think of that but it tasted and looked great. Really love your recipes, your granola recipes are fab! Thank you, look forward to trying more.
PUL Team - Oct. 17, 2022, 12:21 a.m.
Thank you for the glowing feedback, Amy, it means so much!
Reply
Viktoria - Oct. 11, 2022, 11:18 a.m.
This is my ultimate emergency soup when being sick and it helps me every time to get faster back to normal again. Really tasty and nutritious. For some little extra vitamins I add 2 tsp of tumeric. Thank you for creating and sharing that recipe! Lots of love from Germany.
PUL Team - Oct. 11, 2022, 11:05 p.m.
We're so happy it's being enjoyed, Viktoria, thank you! And we hope if you're sick that you feel better soon 💛
Reply
Katie - July 25, 2022, 11:47 p.m.
This is wholesome and delicious! I froze half to enjoy at a later date. I'd love more soup recipes from PUL! ;)
PUL Team - July 26, 2022, 7:44 a.m.
So glad to hear, Katie, and we'll note down the request! In the meantime, you can find more of our soup recipes here in case you're interested and haven't already seen yet: pickuplimes.com/recipe/?sb=&a…
Reply
Manuela - June 13, 2022, 12:24 p.m.
Made this a few days ago. Really nice 🥰
Reply
Mayela - Feb. 17, 2022, 3:25 p.m.
Hello, just tried it for lunch :) super tasty, good, easy, just perfect. I used butternut instead of sweet potatoe.
PUL Team - Feb. 19, 2022, 1:45 a.m.
A lovely substitution, Mayela, and so glad to hear!
Reply
Rebecca - Jan. 30, 2022, 11:33 p.m.
Really tasty and nourishing. I used coconut milk instead of the soy and added a bit more curry powder. I really liked blending half the soup and leaving the rest chunky. It was really good!
PUL Team - Jan. 31, 2022, 2:27 a.m.
Oh, Rebecca, thanks a bunch for sharing your experience with it! Sounds delightful 😍
Reply
Salome van Ingen - Jan. 24, 2022, 9:26 p.m.
Really tasty soup, I accidentally used curry powder that was too spicy for me so beware haha! I added some vegan soy cooking cream that doused the fire :)
PUL Team - Jan. 27, 2022, 1:37 a.m.
Hi Salome van Ingen 🤗 Oh no - so sorry to hear about the spice! It's super common which is why we opted to make the curry powder optional Cooking cream is a lovely idea to balance it out!
Reply
DougieSue - Dec. 1, 2021, 7:25 p.m.
It is also pretty good served chilled. I agree that it can be a great base for varying the herbs. My first attempt resulted in cutting the veggies too small and over blending. So, I nuked and added some sweet potato chunks that were perfect for spooning.
PUL Team - Dec. 2, 2021, 1:16 a.m.
Thank you for the insight, DougieSue, it's so appreciated ✨
Reply
Kaylin - Nov. 10, 2021, 11:21 p.m.
Absolutely amazing! Such delicious flavors.
Reply
Sanna - Sept. 1, 2021, 4:12 p.m.
I love soup and eat it any time of year, even in summer. I just made this and it was so good - I just had to add a little more of the herbs and it was super satisfying :) I've made a few of the recipes from your site already and was never disappointed - thank you Sadia :)
PUL Team - Sept. 2, 2021, 2:50 a.m.
Hi Sanna, thank you for the review! So happy the soup was enjoyed 🌻
Reply
Raxhel - Aug. 31, 2021, 10:24 a.m.
This was a perfect, easy soup. I doubled all of the spices because i like big flavors and ate along with some sourdough bread. The flavors only got better when eating the leftovers! I prefer a smooth soup so I went ahead and blended it to a purée. This was a great first recipe for me to try off your site, and I'm making another one tonight (stuffed bell peps). Cheers
PUL Team - Sept. 1, 2021, 2:15 a.m.
Aw, we're so glad to hear, Raxhel! Thanks for sharing your experience with the soup 🙂
Reply
Constanze - Aug. 27, 2021, 10:37 a.m.
A very warming & delicious soup, but still quite easy to make. I really enjoyed it.
Reply
Monika - July 13, 2021, 3:58 p.m.
My absolute favourite soup 🤗 Thank you Sadia for this amazing recepie ♥️ I have made it on several occasions, my friends and family also loved it. Even good for babies ☺️
Discussion & Rating
Delicious and full of veggies. One of the best soups PUL has created. ❤️🔥❤️🔥
Hi. Thanks for the great recipes! It would be REALLY helpful if you could give measurements in weights. 2 zucchini weigh?? 1lb/450 gm? All the sweet potatoes in our local grocery store are the size of soccer balls, @ 3lb each. So I'm guessing what to use.
Really tasty!
I could eat this every day!
Really tasty soup
Sooo good..right up my alley ! I was expecting it to be 'heavier'. It wasnt. I found it to be refreshingly light with a subtle-ness of flavor that I found quite pleasant. I did increase the pepper and added a splash of hot sauce...I couldn't help myself :-).
My only issue with this soup is that it's addictive and I'm trying to watch my weight.
This is the second recipe I've made and we are weighing in at 2 for 2...winners!
Great winter dish🍜
Simple and delicious
Not our favourite recipe, it's very earthy and we are not a big fan of it. It also needed a lot more salt and black pepper.
Light and yummy. Feels very healthy 😊 I added about 1 tbsp miso at the end and more black pepper.
Easy weeknight dinner. Added black beans after the last step.
Very tasty, the amount of veg in this soup.
I read the comments beforehand and added a can of lentils at the end for extra protein.
This soup was easy to make, yummy and filling. I didn’t have regular potatoes so I added 1/4 cup of red lentils for some protein. I don’t know why I waited till end of winter to make it. Thanks again PUL for a quick weeknight meal 💖
I love this recipe! I subbed the med potatoes for lentils and it was delicious. I really like how flexible the recipe is....sometimes I add more zucchini or sweet potato depending on what we have. This soup also freezes well - a must for busy weeknights!
My partner hates eating vegetables if they are not atomized first. This makes coocking really difficult, because I love veggies and want us both to eat healthy. This soup however has gotten his approval although it is packed with the good stuff. Therefore thank you very much for the inspiration.
Awesome!
Delicious!! One of my favorites!
Spectacular! 🤩
Hey Sadia/PUL Team,
Whenever I eat soups I usually tend to get pretty hungry not long after since there isn't a lot of protein! Is there anything I can do about this? And do you usually pair soups with salads or something or is it a dish of its own?
Any thoughts would really be appreciated! :)
Delicious 😊
Delicious!!!
Overall it's good and easy to make, but I don't like the texture zucchini has after such a long cook time.
Amazing soup
Such an amazing soup! Add a splash of lemon juice when serving, tastes amazing with lemon! 🍋
So darned tasty! Used a yellow zucchini from my garden. Will definitely be making again (have zucchini coming out of my ears 😅🤣).
Such a good soup and super easy. I added an extra potato and another zucchini. So good!! Next time I have to make a double batch.
The soup is so delicious!!!!
Delicious! Don’t sleep on the optional seed mix! It added amazing flavor and texture to the soup.
Easy and tasty
I was craving a comforting soup on this cold and rainy summer day and this recipe was my pick. It's so wonderfully simple and "vegetabley". Exactly what I needed today 🥰
Made this today and it was delicious and wholesome.
My go to soup recipe winter. But oh my goodness, do not leave out that potato! I forgot it one shop and left it out… the texture of the soup was totally different, much more thin and watery. I tried to save it with cornstarch but it just wasn’t the same. Thanks for another lovely recipe!
So delicious and easy to prepare! Thanks for this recipe!
Tasty!
Warm & cozy! Perfect for a Fall/Winter soup. My husband was wary because he doesn’t like sweet potatoes, but I blended most of it and he didn’t notice them at all.
Great, nutritious and really making you feel good and ‘taken care of’ recipe ❤️
It’s super delicious & warming, particularly with some cilantro! Love this so much
Very tasty
Made it for my girlfriend whilst we were both sick, it was a warm, flavourful and comforting soup :)
my finace loves it when I cook this! We enjoy it thicker with using only 3 cups of water.
Loved this soup, felt perfect for an autumn night. Really love the addition of seed mix, I’d never think of that but it tasted and looked great.
Really love your recipes, your granola recipes are fab!
Thank you, look forward to trying more.
This is my ultimate emergency soup when being sick and it helps me every time to get faster back to normal again. Really tasty and nutritious. For some little extra vitamins I add 2 tsp of tumeric. Thank you for creating and sharing that recipe! Lots of love from Germany.
This is wholesome and delicious! I froze half to enjoy at a later date. I'd love more soup recipes from PUL! ;)
Made this a few days ago. Really nice 🥰
Hello, just tried it for lunch :) super tasty, good, easy, just perfect. I used butternut instead of sweet potatoe.
Really tasty and nourishing. I used coconut milk instead of the soy and added a bit more curry powder. I really liked blending half the soup and leaving the rest chunky. It was really good!
Really tasty soup, I accidentally used curry powder that was too spicy for me so beware haha!
I added some vegan soy cooking cream that doused the fire :)
It is also pretty good served chilled. I agree that it can be a great base for varying the herbs. My first attempt resulted in cutting the veggies too small and over blending. So, I nuked and added some sweet potato chunks that were perfect for spooning.
Absolutely amazing! Such delicious flavors.
I love soup and eat it any time of year, even in summer. I just made this and it was so good - I just had to add a little more of the herbs and it was super satisfying :) I've made a few of the recipes from your site already and was never disappointed - thank you Sadia :)
This was a perfect, easy soup. I doubled all of the spices because i like big flavors and ate along with some sourdough bread. The flavors only got better when eating the leftovers! I prefer a smooth soup so I went ahead and blended it to a purée. This was a great first recipe for me to try off your site, and I'm making another one tonight (stuffed bell peps). Cheers
A very warming & delicious soup, but still quite easy to make. I really enjoyed it.
My absolute favourite soup 🤗 Thank you Sadia for this amazing recepie ♥️ I have made it on several occasions, my friends and family also loved it. Even good for babies ☺️
This was so yummy, thanks for this recipe!